How Much Should I Walk According To My BMI?
Follow this 5-step plan and find out how much you need to walk based on your BMI. Free BMI walking calculator and charts included.
Miss my daily walk, and I feel sluggish, struggle to concentrate, and it takes me longer to drop off to sleep at night. Increased concentration, higher energy levels, and better sleep are just some of the many benefits of walking every day. It’s also one of the ways I exercise to maintain a healthy weight.
Medical professionals love using body mass index (BMI) to categorize weight. Maybe you’ve been told to diet and exercise to reduce your BMI to a healthy, normal level, but what does this mean, and how do you get started? This post will help you find the answers to “How much should I walk according to my BMI?” and “How much do I need to walk every day to lose weight?”
Follow this 5-step plan to find out how much you should walk based on your BMI to get fitter, reach a healthy weight, and keep the weight off for good.
What Is BMI and Normal Body Weight?
Normal weight refers to your body mass index (BMI). It just means you’re not underweight, overweight, or obese.
| Weight Classification | BMI |
| Underweight | < 18.5 |
| Normal | 18.5 – 24.99 |
| Overweight | 25 – 29.99 |
| Obesity Class I | 30 – 34.9 |
| Obesity Class II | 35 – 39.5 |
| Obesity Class III | > 40 |
BMI is a quick way to find your ideal weight range. It was a formula dreamt up in the 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician who developed the BMI formula to measure obesity in the general population. It was never intended for individuals. It has many limitations, but health professionals use it because it’s easy to apply and get a rough idea of whether your weight is in a healthy range. Just note:
- While a person who is overweight or obese will have a high BMI, the reverse isn’t true. You can have a high BMI but not be overweight or obese.
- It doesn’t work if you have big muscles – young men who work out often have a BMI in the overweight range despite having a low body fat percentage.
- For older adults and women with low muscle weight, it’s still possible to have a healthy BMI but have health risks associated with too much body fat.
- The BMI formula was created to define the characteristics of the ideal white European man. The formula is rooted in racist ideology and should be used with caution for Black/African-Caribbean, Asian, and ethnic minority groups, where a BMI of 27.5 should be classed as obesity.
Find your current body mass index using this Body Mass Index (BMI) Chart:
Concerned about your health, please seek medical advice. If you have an existing medical condition, you haven’t exercised in a long time, or you’re carrying a lot of excess weight, it’s a good idea to talk to your doctor before starting a walking program.
Building A Calorie Deficit By Walking
When you know your current body mass index (BMI) and your goal weight, you can calculate how much weight you need to lose.
You need to burn more calories a day than you consume to lose weight.
This is a calorie deficit. Create a calorie deficit:
- just by eating less
- just by walking
- or from walking and eating fewer calories.
Assuming you’re losing only body fat and not muscle, it takes a deficit of 3500 calories to burn one pound of fat. You will find this figure quoted everywhere. It’s based on research by a scientist called Max Wishnofsky way back in 1958. This research created the myth that if you eat 500 fewer calories, you will lose 1 pound of body fat per week.
In reality, this never happens. Why? Because your body adapts to eating less food. It switches into starvation mode (technical term adaptive thermogenesis). Your body becomes more efficient at burning calories, you move around less, and you burn muscle as well as body fat. This makes it almost impossible to maintain your weight loss.
If you want to maintain your muscle weight and mainly lose body fat, you need to exercise.
How Much Should I Walk According To My BMI Chart & Calculator
This walking calories burned calculator will give you an accurate estimate of the calories burned based on your current body weight and walking pace. If you want to lose one pound of body fat a week by exercising, aim to burn 500 calories a day from walking. That’s typically 3 to 5 miles a day, depending on your current weight.
A typical person burns 100 calories per mile walking at a brisk walking pace. Brisk walking is a sustained effort. Your heart rate will be elevated, but you’ll still be able to hold a conversation.
To get a healthy BMI you just need to walk off the weight!
| BMI | Below 18.5 (Underweight) | 18.5 – 24.9 (Normal/Healthy) | 25 – 29.9 (Overweight) | > 30 Obese |
| Miles Per Day | 1 to 3 | 5 | 5 | 3 – 5 |
| Steps Per Day | 2,000 to 7,200 | 10,000 to 12,000 | 10,000 to 12,000 | 6,000 to 12,000 |
How Much To Walk According To BMI?
Your approach depends on your current fitness level and BMI. Jumping into walking 5 miles a day is too much for a novice walker. If you’re new to exercise, start by walking 1-2 miles a day. That’s around 2,000 to 5,000 steps and will take about 30 minutes.
At the start of a walking program, your body will work hard as it adapts to a new exercise regimen. You’ll burn calories at a rate of more than 100 per mile. As you get fitter, you’ll need to walk further to continue losing weight. For best results, follow my 9-Week Fat Buster Walking Challenge.
This weight-loss program starts slowly at a level almost anyone can manage. As the weeks go by, walking distance and walking speed gradually increase. As you adapt to the exercise regimen, the program pushes you harder until you’re walking 5 miles a day.
How much to walk if your BMI is below 18.5 (Underweight)?
If you’re an adult with a BMI less than 18.5, you’re categorized as underweight. This can pose long-term health risks, including a weakened immune system and osteoporosis. Excessive cardio, such as walking, may just lead to more weight loss and an even lower BMI.
People who are underweight often have low muscle mass and will benefit from strength training. Walking will help build strong leg muscles, but it’s best to keep your mileage to 1-3 miles a day, around 2000 to 7200 steps, until your BMI increases. Discuss your exercise plans with a health professional.
How much to walk if your BMI is 18.5 – 24.9 (Healthy, Normal Weight)?
Your weight has hit the sweet spot, and being a healthy weight reduces your risk of some serious health conditions, including type 2 diabetes, heart disease, stroke, and various types of cancer. Walking will help you stay in this healthy zone and maintain your weight.
Keep up the good work by walking 5 miles a day or 10,000 to 12,000 steps. Walk as much as possible for your daily activities, such as running errands or getting to and from work, and you’ll find your step count soon adds up. Add some strength training twice a week, and you’ll benefit from full-body fitness.
How much to walk if your BMI is 25 – 29.9 (Overweight)?
Most people in the overweight category need to lose 10 pounds, 20 pounds, or at most 30 pounds. You can lose 10 pounds by following my 9-Week Fat Buster Walking Plan. The fat-buster challenge builds up to walking 5 miles a day, 10,000 to 12,000 steps.
If you have more than 10 pounds to lose, continue walking 5 miles a day at the end of the challenge, and as you get fitter, add in some extra resistance. This could be walking up hills, wearing a rucksack or a weighted vest, or power walking. Losing 10 to 30 pounds is doable, and most people can shift the weight in 6 months to a year by following a walking plan and staying motivated.
How much to walk if your BMI is over 30 (Obese)?
When you fall into the obese category, it’s essential for your health to take action and closely follow the advice of your medical practitioner. They should advise you on your diet and exercise plans and how to exercise if you have any mobility issues.
Obesity Class III
Start with a goal of one 10-minute walk a day. Don’t think about the distance or number of steps, just try to keep moving for 10 minutes at a time. Our 6-Week Walking Exercise Plan for Overweight, Unfit Beginners is a good place to start. You’ll gradually build up to walking for 30 minutes a day, 5 days a week.
Obesity Class II
Your goal is to build up to walking 3 miles a day, which will take 60 to 90 minutes. Start gradually using the 6-Week Walking Plan above or try our 4-Week Body Transformation Plan, which combines walking with bodyweight exercises.
Obesity Class I
The length of your daily walk will depend on your current fitness level. If you’re completely new to exercise, start with the 6-Week Walking Plan or 4-Week Body Transformation Plan above. As you get fitter, use the Fat-Buster Walking Plan to build up to walking 5 miles a day.
At the end of the Fat-Buster Plan, keep on walking. Add walking intervals, hills, or wear a weighted vest to keep challenging your body. Build muscle mass with two strength-training sessions per week.
Most people in Obesity Class I are aiming to lose 40 to 50 pounds. The weight didn’t appear out of nowhere overnight, so losing it will take time, persistence, and patience.
But you can do this! Follow a healthy eating plan full of lean protein and vegetables, whole grains, some fruit, and small amounts of healthy fats. Your diet will be just as important as committing to an exercise plan. Stay motivated, and you can lose a significant amount of weight within a year, taking up to two years to hit your goal weight. Slow and steady permanent weight loss.
5-Step Plan For Walking For Weight Loss
Hit your weight loss goals with this 5-step plan and walk-to-lose weight chart:
Step 1. Find your current BMI.
Use this BMI calculator to find your body mass index based on your height and current weight.
Step 2. Find your normal weight.
The chart below provides the normal weight for different heights. This is the figure at the top end of the normal weight range. It’s best to be a few pounds below this figure to allow for weight fluctuations.
Find your normal weight below and subtract 2 pounds. This is your weight loss goal.
| Height (feet and inches) | Normal Weight Upper Limit (pounds) |
| 4 ft 10″ | 119 |
| 4 ft 11″ | 123 |
| 5 ft | 127 |
| 5 ft 1″ | 132 |
| 5 ft 2″ | 136 |
| 5 ft 3″ | 140 |
| 5 ft 4″ | 145 |
| 5 ft 5″ | 149 |
| 5 ft 6″ | 154 |
| 5 ft 7″ | 159 |
| 5 ft 8″ | 164 |
| 5 ft 9″ | 168 |
| 5 ft 10″ | 173 |
| 5 ft 11″ | 178 |
| 6 ft | 183 |
| 6 ft 1″ | 189 |
| 6 ft 2″ | 194 |
| 6 ft 3″ | 199 |
| 6 ft 4″ | 204 |
| 6 ft 5″ | 210 |
Step 3. How many pounds do I need to lose?
Simply subtract your goal weight from your current weight.
Step 4. How much should I walk according to my BMI?
Use the table below to find out how long it will take to hit your weight loss goals if you’re walking 2 miles, 3 miles, 4 miles, or 5 miles a day.
These figures are approximate. If you have a lot of weight to lose, your weight loss will be faster over the first 4 to 8 weeks. It will also be a lot harder to lose the last 10 pounds to hit your target than it is to lose the first 10 pounds. Why? Because when you weigh less, your daily calorie requirements are lower.
| Miles per day | Weight loss per week (pounds) |
| 2 | 0.4 |
| 3 | 0.6 |
| 4 | 0.8 |
| 5 | 1.0 |
| 6 | 1.2 |
I recommend walking every day. Walking is a low-impact activity with less injury risk than running. Just make sure you have a good pair of walking shoes or trainers – you don’t want to get any blisters!
Step 5. Monitor your results
It’s best to keep a walking journal to record your miles walked and progress towards your fitness goals.
If you’re struggling to reduce weight try and work out why.
- Monitor your vital measurements once a week: bust (chest), waist, hips, around your butt, and the top of your legs. Some weeks you may lose inches rather than pounds.
- Are you walking regularly and hitting your distance targets? Make sure walking is part of your daily routine.
- Are your efforts at a brisk walk pace? Walking for weight loss isn’t just taking a stroll – you should be making a consistent effort.
- Is walking too easy for you? Follow the suggestions in this article about How To Get Results Walking For Weight Loss.
- Mix things up by walking uphill or following the suggestions in this daily walking workout schedule.
- As you get fitter, consider running for weight loss. You can burn more calories per mile but it doesn’t suit everyone.
Walking works: it’s an excellent way to reduce a high BMI and start leading a healthy lifestyle. In theory, weight loss is simple: move more and eat less. In practice, it will be tough, but keep monitoring your results and make sure you adapt your walking sessions as you get fitter. Keep it challenging!
If you struggle to hit your daily walking target, split your long walks into 2 or 3 sessions. It’s the number of steps you take that will count – you don’t need to complete your target walking distance all in one go. Always aim for slow and steady, healthy weight loss. Losing weight too quickly can be dangerous for your health and is rarely sustainable. The aim is to lose pounds and keep them off permanently.
